then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Strength: Deadlift 8 x 3 Reps @ 60% - EMOM
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WOD: 12 Min Ping Pong EMOM
Odd 8 Front Squats - 95/65 L1, 135/95 L2, 155/105 L3
Even 10 Hanging Knee Raises L1, 8 Toes 2 Bar L2, 12 Toes 2 Bar L3
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Superset: 1a. Heavy Russian KB Swings - 4 x 15 reps
no rest
1b. Pendlay Rows - 4 x 8 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts